PROGRAM CLASSE DAL 27/7 al 2/8

 

 

VOLKAN CLASS  PROGRAM

 

Martedi 4/8

-Conditionig-

3×1000/800m row

rest 2′

-WOD-

40 pull up

25 db box step over (25/17,5k)

30 ctb

25 db box step over

20 MU

25 db box step over

cap. time 15′

 

Mercoledi 5/8

-Push press-

every 3’x5 set

find 4 rep best daily

-Deadlift-

every 3′ x5 set

find 4 rep best daily

-Bulletproofing-

3 set

8 upright narrow grip

8 strict dip

90″ rest

 

Giovedi 6/8

-TEAM WOD-

15 – 12 – 9 IGYG wall walk

15 – 12 – 9 syn power snatch (50/35k)

400 – 400 – 400m run partner

cap. time 20′

 

Venerdi 7/8

-Bulletproofing-

4 set

60″ hollow hold

60″ rest

-WOD-

7′ on – 3′ rest

A. 1000/800m row

rest time max meter hsw

 

B. 800m run

max wall ball rest time

 

C. 48/38 cal ass.

rest time max rope climb or strict pull up